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          《微习惯》读书笔记
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        <h1 id="《微习惯》读书笔记"><a href="#《微习惯》读书笔记" class="headerlink" title="《微习惯》读书笔记"></a>《微习惯》读书笔记</h1><h1 id="前言"><a href="#前言" class="headerlink" title="前言"></a>前言</h1><p>​    《微习惯》这本书算是老外对于“不积跬步无以至千里”这句话的个人经验讲解。</p>
<h1 id="资源链接："><a href="#资源链接：" class="headerlink" title="资源链接："></a>资源链接：</h1><blockquote>
<p>链接：<span class="exturl" data-url="aHR0cHM6Ly9wYW4uYmFpZHUuY29tL3MvMVc3aFdnaXh5Q2x6MVdDSjB3ZmJQNUE=" title="https://pan.baidu.com/s/1W7hWgixyClz1WCJ0wfbP5A">https://pan.baidu.com/s/1W7hWgixyClz1WCJ0wfbP5A<i class="fa fa-external-link"></i></span><br>提取码：c1ki<br>–来自百度网盘超级会员V6的分享</p>
</blockquote>
<a id="more"></a>

<h1 id="推荐语"><a href="#推荐语" class="headerlink" title="推荐语"></a>推荐语</h1><p>​    按照书中所讲的“每天只做一个俯卧撑”作为目标坚持一年也能成为习惯，回忆一下自己活到现在加起来也没做过超过300个俯卧撑，发现还是挺多的…..</p>
<h1 id="个人评价"><a href="#个人评价" class="headerlink" title="个人评价"></a>个人评价</h1><p>​    4星（满分5星），如果你稍微有一点点优良习惯，这本书可能都在对你讲废话，但是如果自觉一年下来一件事都没干成，这本书的启发作用还是挺大的。</p>
<p>​    跟很多迎难而上，鼓励让你突破自我的书刚好相反，这本书说的是<strong>遇到困难你就赶紧降低目标，达不到目标量就赶紧减少</strong>，用不断累积的小成功来获得好的习惯，用习惯来成就自我。</p>
<p>​    这本书个人概括是：小成功，大收获。</p>
<p>​    养成好习惯的书籍看：《微习惯》和《掌控习惯》足矣</p>
<h1 id="感谢"><a href="#感谢" class="headerlink" title="感谢"></a>感谢</h1><p>​    这里十分感谢小伙伴推荐的这本书，这几天从网上找资源下下来在回家路上看了一下，顺带看了下评价说90多页很多人看了觉得很啰嗦，然而我认为对于自制力或者自控力稍微差一些的人来说刚刚好，100页读来也挺轻松。</p>
<p><img src="https://gitee.com/lazyTimes/imageReposity/raw/master/img/20210710133830.png" alt=""></p>
<p>他的笔记，个人做了一些格式处理：</p>
<figure class="highlight plain"><table><tr><td class="gutter"><pre><span class="line">1</span><br><span class="line">2</span><br><span class="line">3</span><br><span class="line">4</span><br><span class="line">5</span><br><span class="line">6</span><br><span class="line">7</span><br><span class="line">8</span><br><span class="line">9</span><br><span class="line">10</span><br><span class="line">11</span><br><span class="line">12</span><br><span class="line">13</span><br><span class="line">14</span><br><span class="line">15</span><br><span class="line">16</span><br><span class="line">17</span><br><span class="line">18</span><br><span class="line">19</span><br><span class="line">20</span><br><span class="line">21</span><br><span class="line">22</span><br><span class="line">23</span><br><span class="line">24</span><br><span class="line">25</span><br></pre></td><td class="code"><pre><span class="line">	</span><br><span class="line">	我十多天前刚好看了一本相关的书:《微习惯》,豆瓣评分7.7,没《意志力》8.1高,评分人数上《微习惯》是《意志力》的一倍。个人觉得是评分低的部分原因是因为作者为了凑成一本书,讲了很多用处不大的内容,即便是这样,一本也就90多页。挑了点当初复制粘贴下来的笔记,就不追求什么完整了。如果看过《微习惯》也可以发表一下看。虽然我才实践十来天,但是对我自己是很有帮助的,很明显。</span><br><span class="line">《微习惯》对意志力的叙述:</span><br><span class="line">● 我们是用动力或意志力打开新的(非习惯性)行为的。</span><br><span class="line">    ● 动力不可靠，所以不能充当创建习惯的策略。</span><br><span class="line">    ● 意志力可靠，但前提是你没有把它耗尽。</span><br><span class="line">引起意志力损耗的 5 大主要因素:</span><br><span class="line">	● 努力程度、感知难度、消极情绪、主观疲劳和血糖水平。</span><br><span class="line">    ● 如果我们能成功克服这 5 项障碍，我们就应该能走向成功。</span><br><span class="line">	● 提出:降低意志力的消耗需要养成习惯。</span><br><span class="line">代表行为已成为习惯的信号有:</span><br><span class="line">    ● 没有抵触情绪:该行为似乎做起来容易，不做反而更难。【实际做起来是你既不会开心也不会难过】</span><br><span class="line">    ● 身份:现在你认同该行为，而且可以信心十足地说“我常看 书”或“我是个作家”。【掌控习惯也有提到】</span><br><span class="line">    ● 行动时无须考虑:你不需要做出执行的决定就能开始该行为。你 不会想:“好吧，我决定去健身。”你会自然地收十好东西并出发，这是 因为到周二了，或者好像到该运动的时间了。</span><br><span class="line">    ● 你不再担心了:刚开始时，你也许会担心自己漏掉一天或者早早 放弃，可当行为变成习惯后，你知道你会一直做这件事，除非出现紧急 情况。</span><br><span class="line">    ● 常态化:习惯是非情绪化的。一旦一件事成为习惯，你不会因 为“你真的在做这件事”而激动不已。当一个行为变为一种常态，它就是 习惯了。</span><br><span class="line">    ● 它很无聊:好的习惯并不会让人兴奋，它们只是对你有好处而 已。你会因为它们而对生活更有激情，但别指望行为本身也是如此。</span><br><span class="line">在创建习惯的道路上:</span><br><span class="line">    ● 强化我们的意志力</span><br><span class="line">    ● 当下就取得进步</span><br><span class="line">    </span><br><span class="line">不耗尽意志力作者本身的例子[实际案例]:</span><br><span class="line">	作者高中时就一直想把锻炼培养成习惯。付出了不少努力，但 10 年里一直没有坚持下来。后来在受到启发之后,尝试设定一个每天完成 1 个俯卧撑的目标,半年后,在拥有了一个习惯的情况下尝试更高的目标,把“每天做 1 个俯卧撑”变成了常规数量的健身目标,实现了从家到健身房的跨越,练出了一些肌肉。 又过了三个月,意识到了这个秘方在其他生活领域内的潜力，比如阅读和写作。设定每天写作50个字的目标,完成了《微习惯》。</span><br><span class="line"></span><br><span class="line">	总结一下:如果你只能达到最低目标，它还是会成为习惯(而且相对很快，因为量很小)。一旦它成为习惯，你会处于在它基础之上进一步发展的完美位置。超额完成一件事情的完美基础是，这个行为习惯已经存在。我们要把期待值和精力放到坚持目标上，而不要对任务量抱有较高的期待。生活中最强大的武器就是坚持，因为这是让行为转变成习惯的唯一途径，而且当非习惯变成习惯，也就意味着你确实从与大脑对抗变成与其合作了。</span><br></pre></td></tr></table></figure>

<p>此文章到此完结。</p>
<h1 id="概述："><a href="#概述：" class="headerlink" title="概述："></a>概述：</h1><ul>
<li><p>21天真的可以养成好习惯？</p>
</li>
<li><p>构建你的习惯体系</p>
</li>
<li><p>促进微习惯的个人经验</p>
</li>
</ul>
<h1 id="个人总结"><a href="#个人总结" class="headerlink" title="个人总结"></a>个人总结</h1><p>​    看完笔记感觉该说的都被人说完了，这里只能提一下个人的亲身体验的部分了：</p>
<h2 id="构建你的习惯体系"><a href="#构建你的习惯体系" class="headerlink" title="构建你的习惯体系"></a>构建你的习惯体系</h2><p>​    构建体系个人的思考就是按<strong>照模板做事</strong>，没有方法就先自创方法然后想办法去完善，做任何的事情都一样，一开始想的很完美的东西做出来都很丑陋，但是把一个不完美的不断做完美才是完美的正确过程。</p>
<p>​    比如把自己想做的事情写成下面那样，然后<strong>寻找自己每天能看到的方式进行展示</strong>。</p>
<p>​    然后，<strong>你就拥有了这个习惯</strong>，现在你要做的是维持这个习惯，然后你可以试试按照下面的进度进行把握：</p>
<ul>
<li>我每天看一眼 = 今天这个习惯我已经完成了</li>
<li>我每天盘腿坐下 = 今天这个习惯我已经完成了</li>
<li>我坐下5秒内没有想事情 = 今天这个习惯我已经完成了</li>
<li>我坐下10秒内没有想事情 = 今天这个习惯我已经完成了</li>
</ul>
<p><img src="https://gitee.com/lazyTimes/imageReposity/raw/master/img/20210710142416.png" alt=""></p>
<blockquote>
<p>这里引自：《掌控习惯》这一本书，提到的四个要诀。</p>
</blockquote>
<h2 id="时间统计法"><a href="#时间统计法" class="headerlink" title="时间统计法"></a>时间统计法</h2><p>​    实践的内容个人写到了：<span class="exturl" data-url="aHR0cHM6Ly9qdWVqaW4uY24vcG9zdC82OTgwOTg1ODQzNDMxMjQzNzkwI2hlYWRpbmctOQ==" title="https://juejin.cn/post/6980985843431243790#heading-9">《掌控习惯》读书笔记#微习惯的个人尝试<i class="fa fa-external-link"></i></span> 这一部分，如果感觉有帮助或者有什么问题或者意见都欢迎讨论，个人也还在不断完善自己的习惯体系。</p>
<p><img src="https://gitee.com/lazyTimes/imageReposity/raw/master/img/20210710135333.png" alt=""></p>
<h1 id="思考"><a href="#思考" class="headerlink" title="思考"></a>思考</h1><h2 id="21天真的可以养成好习惯？"><a href="#21天真的可以养成好习惯？" class="headerlink" title="21天真的可以养成好习惯？"></a>21天真的可以养成好习惯？</h2><p>​    这个说法不知道有多少人看到过，我第一次看到过觉得挺对的，然而实际做下来发现真的能实现的和书中说的一样只有<strong>早晚刷牙</strong>这种最为简单的习惯了。<strong>21天能养成的简单习惯，但是养不成好习惯</strong>，哪怕如同书中说的每天做1个俯卧撑<strong>还是会忘记做或者觉得没有意义</strong>，那就更不要说要靠21天来长久维持一个习惯了。</p>
<p>​    从个人的亲身体验来看21天能养成的最多只是肌肉习惯，比如每天几点出门上学，晚上几点洗澡这些几乎不需要任何思考就能完成的简单动作。</p>
<h2 id="微习惯也撑不下去怎么办？"><a href="#微习惯也撑不下去怎么办？" class="headerlink" title="微习惯也撑不下去怎么办？"></a>微习惯也撑不下去怎么办？</h2><p>​    能看完这么多字你已经非同常人甚至是超人了，<strong>恭喜</strong>。</p>
<h1 id="写在最后："><a href="#写在最后：" class="headerlink" title="写在最后："></a>写在最后：</h1><p>​    如果只需要看完一本90页的书，你看书的目标就实现了，试着怎么想，是不是很轻松？</p>
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